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I’m Leo.
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Key Elements to Losing Fat/Gaining Muscle
Body composition is best altered by Nutrition, Exercise & Recovery
Food &
Nutrition
Sleep &
Recovery
Movement &
Exercise
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A journey of a thousand miles
begins with a single step
ALL
ABOUT US
Phenomenon whereby something new and somehow valuable is
formed the created item may be intangible such as an idea or a
physical object such as an invention, a literary work
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Nutritional Priorities
What is most important for body composition? What is least important?
SUPPLEMENTS
5 Caffeine, creatine, beta alanine, BCAA, Multivit, EFAs
NUTRIENT TIMING
4 Macro/calorie cycling, timing & meal frequency
MICRO NUTRIENTS
3 Vitamins, Minerals & Water
MACRO NUTRIENTS
2 Protein, carbs and fat, as well as fiber
ENERGY BALANCE
1 Calories in/out, caloric intake, bodyweight change
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Should We Count Calories?
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So how do we optimise
nutrition for weightloss
or muscle gain?
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Develop Habits That Match Your Goals
Habits are not dependent on willpower or motivation
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How To Develop Lifelong Habits
Decide on the easiest habit possible. Once it is, break it down further so it’s even easier
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The three key habits
to develop for
body composition
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Step 1: Eat Slowly
Do not move from this step until you have mastered it
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Step 2: Eat Until 80% Full
Do not move from this step until you have mastered it
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Step 3: Add Whole, Minimally Processed Food
Do not move from this step until you have mastered it
Do a kitchen make-over
If a food is in your house, either you,
someone you love, or someone you
marginally tolerate will eat it
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Nutritional Priorities
What is most important for body composition? What is least important?
SUPPLEMENTS
5 Caffeine, creatine, beta alanine, BCAA, Multivit, EFAs
NUTRIENT TIMING
4 Macro/calorie cycling, timing & meal frequency
MICRO NUTRIENTS
3 Vitamins, Minerals & Water
MACRO NUTRIENTS
2 Protein, carbs and fat, as well as fiber
ENERGY BALANCE
1 Calories in/out, caloric intake, bodyweight change
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Summary
Be kind to yourself!
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